July 25, 2025, 6:01 pm | Read time: 6 minutes

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Muscles Are Made in the Kitchen

You’ve probably heard the saying “Muscles are made in the kitchen”–and there’s a lot of truth to it. While certain foods support muscle growth, others can significantly diminish training success.

Nutrition provides the body with essential building blocks and the necessary energy to build muscle mass and regenerate it after training. The body needs high-quality proteins, fats, and carbohydrates. During muscle protein synthesis, the body incorporates proteins into the muscle, repairing muscle fibers and building new ones. Carbohydrates ensure the release of the hormone insulin, which prompts the body to transport carbohydrates into the muscles to replenish glycogen stores. Healthy fats also play a role in producing a hormone crucial for muscle growth: testosterone.

However, less qualitative nutrients can also impact muscle mass. Saturated fats, trans fats, and added sugar trigger inflammatory reactions in the body, hindering muscle growth and regeneration. These ingredients also impair insulin sensitivity, which is vital for nutrient absorption into muscle cells.

Also interesting: Corn syrup or cane sugar–which is healthier?

More on the topic

Expert Explains Nutritional Recommendations for Strength Athletes – What and When You Should Eat to Build Muscle

After Training 8 Ideal Post-Workout Snacks for Building Muscle

These Foods Are Bad for Muscle Growth

Fatty Cold Cuts Promote Muscle Weakness

Fatty cold cuts, especially from pork, contain a high amount of saturated fatty acids. Examples include Lyoner, ham and meat sausage, or Vienna sausages. A 2020 study shows that high consumption of saturated fatty acids from fatty cold cuts is associated with impaired functions of the lower extremities.¹ Therefore, you should opt for lean chicken breast or fish, which provide valuable omega-3 fatty acids.

High Saturated Fat Content in Frozen Pizza Is Bad for Muscle Growth

Pizza for muscle growth? If only! The frozen salami pizza from a well-known German manufacturer provides a whopping 33 grams of fat per serving, including 18 grams of saturated fatty acids. According to the German Nutrition Society, no more than ten percent of daily energy intake should come from saturated fats.² This corresponds to about 22 grams for an average daily calorie intake of 2,000 calories–a frozen pizza almost covers the entire daily requirement for saturated fats!

Fried Chicken–Almost No Vitamins and Micronutrients for Muscles

Nuggets, crispy chicken pieces, and wings: While these foods are tasty to many, your muscles will thank you if you opt for grilled chicken breast for protein. Fried foods contain a lot of fat and calories, quickly exceeding daily needs. Additionally, fried chicken contains comparatively few vitamins and other micronutrients that could support muscle growth.

Sugar in Baked Goods Impairs Muscle Regeneration

Sweet pastries from the bakery, a cookie here, a piece of cake there: All these foods contain a lot of added sugar, causing insulin levels to spike. High sugar consumption coupled with weight gain worsens insulin sensitivity. This means the body’s cells respond less to the same amount of insulin than before. This impairs muscle regeneration, as the body can use carbohydrates less effectively. Thus, the muscle is less well supplied with energy during training.

However, you don’t have to completely give up baked goods or other sweets: A 2023 review shows that reducing added sugar intake to less than 25 grams per day reduces the negative effects of sugar on your health.³

Coffee Drinks with Flavored Syrup Not Ideal for Muscle Growth

Grabbing a quick coffee-to-go, preferably with flavored syrup? Here lies another sugar trap that spikes blood sugar levels. Even black coffee can negatively affect blood sugar levels if consumed before breakfast (FITBOOK reported).

Soft Drinks Undermine the Effects of Ideal Muscle Training

The last hidden sugar trap is soft drinks. Just one glass of cola (150 milliliters) provides nearly 16 grams of sugar, comparable to two pieces of chocolate. This leads to significant sugar consumption, which can result in overweight and insulin resistance. The aforementioned review recommends consuming a sugar-sweetened beverage less than once a week.

Alcohol Disrupts Muscle Protein Synthesis and Nutrient Absorption

Alcoholic beverages are harmful to health in many ways. Regarding muscle growth, alcohol consumption disrupts both nutrient absorption and muscle protein synthesis. It also lowers testosterone levels, which are crucial for building muscle. Additionally, alcohol is dehydrating, which can reduce your training performance. Consuming alcohol with protein doesn’t change the negative effects: A 2014 study shows that alcohol consumption reduces muscle protein synthesis after a workout, even when consumed with protein.⁴

Light Products Can Trigger Appetite

At first glance, calorie- and sugar-reduced drinks seem like an attractive choice–they promise enjoyment without guilt. But their sweet taste is often achieved through a combination of additives like flavors and sweeteners, which provide few calories but also don’t contribute to the body’s supply. This can lead to the body expecting an energy intake that doesn’t occur–an imbalance that can manifest as increased appetite or cravings.

A similar picture emerges with low-fat light products. To maintain taste despite reduced fat content, sugar or other ingredients are often used. For a balanced diet–especially with a focus on muscle growth–high-quality fats are crucial, which are often present in small amounts in these products.

In a study, 75 young adults were given either a drink with sucralose, sugar, or water. Over several hours, the brain’s response–particularly the hunger area–to the drinks was measured. Sucralose stimulated this area more than sugar and also triggered more hunger. Sugar, on the other hand, raised blood sugar and sent a satiety signal to the brain. The results suggest that sucralose tricks the body into expecting energy intake that doesn’t happen–which can temporarily increase appetite.⁵

Conclusion from Nutrition Expert–Should You Stop Eating These Foods?